Gym & Fitness
20-Minute DUMBBELL ARMS Workout (No Repeats)
Build upper body strength in the back, biceps, shoulders, chest and triceps in this quick and effective 20-minute arm workout!
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► EQUIPMENT: Medium-to-Heavy Dumbbells. I’m using 15-25 lb weights.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com/?aff=5
*Discount Code: NourishMoveLove
►TIME STAMPS:
00:00 Workout Introduction
✔️ 9 Upper Body Strength Exercises
✔️ Timed Intervals (complete each exercise for 40 seconds of work, followed by 20 seconds of rest. We’ll perform a 20 second isometric hold after some exercises.)
✔️ Repeat Each Exercise x1 Set (No Repeats)
00:50 Warm Up
03:55 Bicep Curl
05:25 Alternating Hammer Curl + Overhead Press
06:25 Overhead Press
07:45 Lateral Raise/Front Raise
08:50 Tricep Kickback
09:50 Overhead Triceps
10:50 Bent Over Back Rows
11:50 Back Fly
12:50 Plank + Row
14:10 Chest Press
15:20 Chest Fly
16:20 Skull Crushers
17:30 Cool Down + Stretch
⌚️ FITNESS TRACKER SETTING ⌚️
We set our watches to “strength” for this workout! Here’s the fitness watch our team uses + loves (affiliate link): https://www.anrdoezrs.net/click-100758003-15612516
❤️ Learn more about the benefits of arm workouts in this blog post: https://www.nourishmovelove.com/arm-strength-exercises
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👖 LINDSEY WEARING (affiliate links):
► Minnemals Barefoot Shoes (discount code: NML) — https://www.minnemals.com/?ref=6dFY9x2qM8a2vK
► lululemon Wunder Train High-Rise Tight — https://creatoriq.cc/3BUu3CE
► lululemon Lightweight Training Racerback Tank Top — https://creatoriq.cc/3AZAGFQ
► lululemon Energy Bra — https://creatoriq.cc/3V8heOi
👖 RACHEL WEARING (affiliate links):
► lululemon strongfeel Training Shoes — https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight — https://creatoriq.cc/3BUu3CE
► lululemon Lightweight Training Racerback Tank Top — https://creatoriq.cc/3AZAGFQ
► lululemon Energy Bra — https://creatoriq.cc/3V8heOi
_________________________________________________________
👉STAY CONNECTED:
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#armworkout #dumbbellworkout #strengthtraining
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@heatherpoletti6692
May 30, 2025 at 1:02 am
Excellent quick and effective burn for the upperbody. ❤ I used 12, 17 and 30lbs.
@azulagirl325
May 30, 2025 at 1:02 am
Whew!!! Definitely not washing my hair after this workout 😂
@lorimelosh6670
May 30, 2025 at 1:02 am
Super quick and tough too. Thank you!😊
@Pamelacx2
May 30, 2025 at 1:02 am
Absolutely a favorite! Love no repeats but still repeating the muscle group. Is there a leg day in this format?
@MichelleModtland
May 30, 2025 at 1:02 am
You've been telling me to go heavy for 3 years and recently I'm hearing progressive overload everywhere. . . 25s for curls, 30s for rows and chest press! I'm going to need to buy heavier soon😊
@k8eeftax
May 30, 2025 at 1:02 am
Whew this was a sneaky burner! I loved the back to the basics moves…thank you!!! Then I added on day 4 arm burnout from perform 20! Love having those accessible for just a little something more!❤😊
@CaitlinLowndes
May 30, 2025 at 1:02 am
I loved this! Arm day is my fav day. Paired it with the arm day cardio burnout from Perform 20.
@charlottekimhvalvik807
May 30, 2025 at 1:02 am
Loved this one! My new favorite go to I think 👏🏼
@SarahBaiano
May 30, 2025 at 1:02 am
Love these quick and effective workouts!
@elitecanineconditioning927
May 30, 2025 at 1:02 am
Excellent, as always!!!❤
@LaurenCarrell
May 30, 2025 at 1:02 am
So impressive that I can feel this jello-y after 15 min
@SilentlyStronger
May 30, 2025 at 1:02 am
Good arm workout for a day I don't have much time… thanks! 81
@amandachandler5122
May 30, 2025 at 1:02 am
Wow! Thank you!
@efit24
May 30, 2025 at 1:02 am
This was awesome! I personally prefer the timer font you use during your 2 week programs! The bold font has me focusing more on the time compared to the lighter font. I noticed you had bold font in another workout (a while ago..) & I was secretly glad it wasn’t a trial for the Perform20 time font! 😊 I like having the timer barely noticeable.
@angsav7487
May 30, 2025 at 1:02 am
Your exercise sessions are perfect for everyone I am enjoying doing them 🎉❤
@meliB32
May 30, 2025 at 1:02 am
Oh wow that was such a great arm day! Definitely a new favorite. I kept thinking about opening the accordion with the chest flies because have you ever tried to hold and open an accordion!? It’s tough! But so are we 💪❤
@anyaedwards1908
May 30, 2025 at 1:02 am
I absolutely love my Garmin Venu 3 and am getting used to it. So curious, what do you put your garmin at? I know you’ve mentioned it before that it’s usually HIIT, do you just start it and let it run regardless of what it says for reps?
@christadell6247
May 30, 2025 at 1:02 am
Great workout! Perfect length of time for us busy moms and I love the no repeats!
@KarinaMilech-u6o
May 30, 2025 at 1:02 am
THAT WAS UNBELIEVABLE! THANK U!!!
@steffiehanne
May 30, 2025 at 1:02 am
Having one of those busy mom weeks and I remembered what Lindsey always says "15 mins is always better than zero minutes"- and these 15 minutes were killer. Thank you for the motivation and a great arm day!
@taliaadamsson7914
May 30, 2025 at 1:02 am
Loved this 20 minute arm workout, arm day is the best day! My arms were shaking by the end of this workout, perfect way to start the weekend!
@janagrote1040
May 30, 2025 at 1:02 am
loved this quick arm workout! Quick and effective is right!
@moirabod
May 30, 2025 at 1:02 am
Loved this! Thank you!
@lisaedgar5510
May 30, 2025 at 1:02 am
Loved this! I think I just found my new go-to arm day!
@alexispentz394
May 30, 2025 at 1:02 am
Arms are dead for the weekend! Another killer NML workout
@darcybroerman5735
May 30, 2025 at 1:02 am
Such a good burn! Wish I didn’t have to wash my hair 😂😂
@nordwallmaenner
May 30, 2025 at 1:02 am
🔥 Killer arm workout! This 20-minute dumbbell session is perfect for building strength and definition—no repeats, no boredom! 💪🔥 My arms are on fire! Who else felt the burn? 😅🔥 Let’s keep pushing!
@elizabethsmith5025
May 30, 2025 at 1:02 am
Lindsey you said you wanted more muscle definition in your arms. Mission accomplished! Your arms are ripped!
@audreycoad1325
May 30, 2025 at 1:02 am
Those isometric holds!!! Glad the bicep hold was first bc I barely made it!!!! Thanks for the burn
@kirstie.k
May 30, 2025 at 1:02 am
Was this awesome, or what?! Love these quick and super effective workouts. Just what I needed today, thank you!
@rebekah5429
May 30, 2025 at 1:02 am
This is the best arm workout you have! Thank you!
@abhinitadas9474
May 30, 2025 at 1:02 am
This was perfect for my busy day. Work is really hectic right now so your 20 minute workouts have been keeping me consistent ❤
@ErinFields4
May 30, 2025 at 1:02 am
This was so wonderful! I was able to modify this one to fully seated as I recover from ACL surgery. Thank you!
@katieosselaer5408
May 30, 2025 at 1:02 am
Loved everything about this workout! Thank you 😊
@KinaStaru
May 30, 2025 at 1:02 am
thank you so much! ♥
@anneao971
May 30, 2025 at 1:02 am
Solid!!! Awesome arm day 💪🏾✨💪🏾✨💪🏾✨💪🏾✨ Thank you NML
@nikkisue1715
May 30, 2025 at 1:02 am
This was the perfect workout after my three mile walk today. Thanks.
@annette-ILKAinteriordesignstud
May 30, 2025 at 1:02 am
Thank you. Your music helped me through it too! I like the upbeat background music.
@doubledtothereking5833
May 30, 2025 at 1:02 am
So great. Thanks for this workout!❤
@norazolt
May 30, 2025 at 1:02 am
What a good workout, a new favorite! I'll be coming back to this workout again and again. Please, more 20 minute workouts!! 💪💙
@redridinghood3221
May 30, 2025 at 1:02 am
✅ done. I am obsessed with your 20 minutes workout. Works out every time. Thank you
@jessicacate2011
May 30, 2025 at 1:02 am
Added on to a run and it's a great addition!
@gildaguzman949
May 30, 2025 at 1:02 am
❤two rounda😅😅😅😅😅😅😅
@jkmercil
May 30, 2025 at 1:02 am
Loved this workout!
@dannyrivas3367
May 30, 2025 at 1:02 am
The best part of this workout was when it was DONE!!!! (LOL)
LOVED IT, LOVE U BOTH
GOD BLESS 😅😅
@jacobsfamily8950
May 30, 2025 at 1:02 am
What an arm burner!!! And in a short amount of time!!!
@Sunshine61-23
May 30, 2025 at 1:02 am
Amazing workout, thank you ladies ! Unfortunately had to turn down the volume as I prefer a more quiet workout, it’s been added to my playlist.
@Yogaforeverybirdie
May 30, 2025 at 1:02 am
Damn girl ☄️